Mantra Tonight – “I flow with the rhythm of my life, and cultivate peace within. I am not defined by my limits, but by my willingness to transform, to soften, and to grow.”

Topic 1: The Depth of Yoga
“Yoga is like a river. The poses and movements are the surface currents—what we can see and measure. But the true depth of yoga lies beneath, in the flow of your heart and mind, shaping who you are becoming.

In Yoga Sutras 1.2, Patanjali defines yoga as ‘Yogas chitta vritti nirodhah’—the calming of the fluctuations of the mind. These fluctuations, often called the ‘monkey mind,’ swing restlessly from thought to thought, never staying still. Our practice is not just about physical poses but about taming this inner monkey, quieting its chatter, and bringing our minds into focus and stillness.

As T.K.V. Desikachar said, ‘The success of yoga does not lie in the ability to perform postures, but in how it positively changes the way we live our life and our relationships.’

So today, don’t focus on what the pose looks like. Focus on what it feels like in your heart. Let your practice be the gentle river that carries your restless monkey mind toward stillness and calm. With every breath, let your mind settle, like leaves falling gently onto the surface of still water.”

Topic 2: Exploring Boundaries
“Tonight, let your practice be a gentle exploration of your boundaries. Imagine your limitations as the edge of a leaf, delicate and defined. Like dew resting on its tip, allow yourself to dance on the edges of what holds you back—curious, light, and open to discovery. If you stumble, make it part of your dance.

As Rumi once said, ‘Try not to resist the changes that come your way. Instead, let life live through you. And do not worry that your life is turning upside down. How do you know that the side you are used to is better than the one to come?’

Pause at the places where tension or resistance arises in your practice tonight. Breathe into those edges, not to push past them but to understand them. Let each breath soften your limitations, like dew evaporating into the morning sun. Growth happens not by breaking through but by expanding gently, moment by moment.”

Topic 3: Inner Peace and Fulfillment

“Paramahansa Yogananda said, ‘Having lots of money while not having inner peace is like dying of thirst while bathing in the ocean.’ This profound metaphor reminds us that fulfillment comes not from what surrounds us but from what we cultivate within.

We often chase external goals—wealth, achievement, validation—only to realize they cannot nourish the unsettled heart. True wealth lies in the stillness and peace that our practice helps us uncover. As the Arabian Proverb says, ‘He who has health has hope, and he who has hope has everything.’

Tonight, as you move and breathe, let go of external striving and turn inward. In your practice, find your oasis—your sanctuary of peace and contentment. Remember, the ocean of the world cannot quench the thirst that only your inner self can satisfy.”

Topic 4: Clearing and Flowing
“Yoga is a practice of clearing away what holds us back from living fully and authentically. It shines a light on the places within us where we are restricted—in our bodies, minds, and hearts.

As we clear these blockages, our energy begins to flow freely, like a river unblocked by debris, finding its natural course. With each moment of release, we feel more harmonious, aligned, and present in our lives.

Let tonight’s practice be a process of softening and clearing. Breathe into the spaces within you that feel stuck or tense. Trust that with each exhale, you release a little more, and with each inhale, you invite freedom and flow. As you clear, your life will begin to flow more effortlessly, carrying you toward wholeness and ease.”

Class Mantra: The Fabric of Wisdom
“I flow with the rhythm of my life, and cultivate peace within. I am not defined by my limits, but by my willingness to transform, to soften, and to grow.”

The Monkey and the Still Lake

A young monk approached his teacher, troubled. “Master,” he said, “my thoughts are restless, like a troop of monkeys leaping from branch to branch. How can I ever find peace?”

The master smiled and led the monk to a quiet lake at dawn. The water shimmered, disturbed only by ripples from the wind. “Look into the lake,” the master said. “What do you see?”

“I see only a blur,” replied the monk.

The master sat quietly by the shore, motioning for the monk to do the same. They sat in silence, their breathing steady, until the wind stilled and the ripples disappeared. The water became perfectly calm, like glass. The master pointed to the lake. “And now?”

“I see my reflection,” the monk said softly.

The master nodded. “This is the essence of yoga and mindfulness. When the mind is restless, like the wind, you cannot see clearly. But when you still the fluctuations, the reflection of your true self is revealed.”

The monk bowed deeply, understanding that peace was not about silencing the monkeys but about sitting still enough for their chatter to fade.

Hanumanasana

The Sanskrit name for Monkey Pose is Hanumanasana (हनुमानासन). It is a seated forward split position that symbolizes the giant leap made by Hanuman, the monkey god, in Hindu mythology.

The Story Behind Hanumanasana
The pose is inspired by the epic tale from the Ramayana, where Hanuman, the devoted servant of Lord Rama, displays his immense courage, strength, and devotion.

When Sita, Lord Rama’s wife, is abducted by the demon king Ravana and taken to Lanka, Hanuman volunteers to help rescue her. At one point in the journey, Hanuman must leap across the vast ocean from the southern tip of India to the island of Lanka to deliver Rama’s message to Sita. With unwavering faith, strength, and determination, Hanuman takes a massive leap across the water—a leap so great it defied human limitations.

This leap symbolizes devotion, selflessness, and the power of belief. Hanumanasana embodies the spirit of reaching beyond perceived boundaries, fueled by faith and courage.

How to Relate This Story to our Class

Boundaries (Topic 2): Like Hanuman, we explore the edges of our abilities with courage and faith, discovering that we are capable of more than we imagine.
Inner Peace (Topic 3): Hanuman’s leap was not powered by ego but by selfless devotion and inner stillness, reminding us to find peace and purpose within.
Clearing Blockages (Topic 4): The leap across the ocean represents clearing the obstacles that separate us from our true potential, allowing life to flow freely.

“Buddhist monks live by a code of simplicity and discipline, rooted in the teachings of the Buddha. They are not allowed to cook or store food, relying instead on the kindness of others through the practice of alms-giving, known as pindapata. Each day, they walk with no guarantee of where their next meal will come from, embracing uncertainty with grace and faith.

One day, a wise monk walked through a bustling village, carrying his alms bowl. The sun was high, and his bowl was still empty. Yet, his steps were steady, his face calm. As he approached a young man on the roadside, the man noticed the monk’s serene demeanor and offered to fill his bowl with warm rice.

Curious, the young man asked, ‘Master, you walk every day not knowing where your next meal will come from. How do you find peace in such uncertainty? And how can I find peace in a world so chaotic and unpredictable?’

The monk smiled gently and replied, ‘My child, the world is like a stormy sea—restless and turbulent. Yet, just as I trust that my next meal will arrive when it is meant to, I trust in the stillness within me to guide me through life’s storms. This calm does not come from controlling the world around me but from diving deep within myself. There, I find a place of peace that no chaos can touch.’

The young man furrowed his brow. ‘But how do I dive within myself?’ he asked.

The monk said, ‘Through mindfulness, cultivated by practices like meditation and yoga. These are tools to quiet the mind and connect to your inner self. When you do this, you will no longer be a prisoner of your thoughts—they will become your servants. The chaos of the world will lose its grip on you, and you will discover peace, even amidst life’s greatest uncertainties.’

The young man, moved by the monk’s words, decided to follow his teachings. He practiced meditation and yoga each day and, over time, found an inner sanctuary of calm. Like a lotus flower rising from the muddy waters, he discovered that he could rise above the chaos of the world, blooming pure and bright.

As you reflect on this story, remember: the world will always be unpredictable, full of storms and uncertainty. But when you trust in the stillness within and cultivate it through practice, you will find a peace that cannot be shaken, even when the next meal—or the next step—feels uncertain.”

“Tone the body, while fine tuning the soul” – David Scott

“Lord, make me an instrument of your peace;

where there is hatred, let me sow love;

when there is injury, pardon;

where there is doubt, faith;

where there is despair, hope;

where there is darkness, light;

and where there is sadness, joy.

Grant that I may not so much seek

to be consoled as to console;

to be understood, as to understand,

to be loved as to love;

for it is in giving that we receive,

it is in pardoning that we are pardoned,

and it is in dying [to ourselves] that we are born to eternal life.”

― Francis Of Assisi

“Plant the seed of kindness in your heart and it will blossom into peace with those around you.” – David Scott

“Glue your broken pieces back together with self-love and then make peace inside yourself first before trying to find peace in the world.” – David Scott

“We can never obtain peace in the outer world until we make peace with ourselves.” – Dalai Lama

“Peace cannot be kept by force. It can only be achieved by understanding.” – Albert Einstein

“World peace can be achieved when, in each person, the power of love replaces the love of power.” – Sri Chinmoy

“No two leaves are alike, and yet there is no antagonism between them or between the branches on which they grow.” – Mahatma Gandhi We do not need to be the same to still be kind to one another.

“In a gentle way, you can shake the world.” – Mahatma Gandhi

“In this sea of movement and chaos, keep stillness inside of you and you can live in peace.” – David Scott

“No one is born hating another person because of the color of his skin, or his background, or his religion. People must learn to hate, and if they can learn to hate, they can be taught to love, for love comes more naturally to the human heart than its opposite.” – Nelson Mandela

Your soul is your best friend. Treat it with care, nurture it with growth, feed it with love. – Ashourina Yalda

“Find your true nature in your practice tonight. Our yoga practice is about uncovering our own pose in each asana, based on what is going on inside us; not simply imitating everyone around us in the room. We spend so much of our lives trying to fit into a world that is different than us and it can be so tiring trying to be someone we are not. Be yourself tonight, Feel and experience your body, mind and soul tonight and practice with all your heart.” – David Scott

The study of asana is not about mastering posture. It’s about using posture to understand and transform yourself. –B.K.S Iyengar

“Happiness is the highest form of health.” – Dalai Lama

“A kind gesture can reach a wound that only compassion can heal.” Steve Maraboli

“Nobody cares how much you know until they know how much you care.” – Theodore Roosevelt

“Forgive others, not because they deserve forgiveness, but because you deserve peace.”

“Even if we disagree about everything, we can still be kind to each other.”

“Kindness is lighting someone else’s torch with your own inner flame.”

“You will not be punished for your anger, you will be punished by your anger.”

“If we have no peace, it is because we have forgotten that we belong to each other.” – Mother Teresa

“It is health that is real wealth and not pieces of gold and silver.” – Mahatma Gandhi

You’re only as young as your spine is flexible. Quality of life is determined by our health.

“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” – Buddha

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha

“It is in the quiet moments of your practice, that you prepare yourselves for the exciting and challenging moments.”

Sometimes we must just stand back and let life happen. Don’t hold together what must fall apart. The familiar fades away to create space for the new.

I was looking for someone to inspire me, motivate me, support me, keep me focused… Someone who would love me, cherish me, make me happy, and I realized all along that I was looking for myself.

Teachers open the door, but you must enter by yourself.

Be strong when you are weak, brave when you are scared, gracious when you lose and humble when you are victorious.

“May you be firm, but never inflexible; maybe you proud, but never boastful; may you be strong, but never forceful; may you be gentle but never weak; may you be truthful, but never unkind; may you be brave but never foolish; may you have more than enough, but never be greedy. – David Scott

If you feel something calling you to dance or write or paint or sing, please refuse to worry about whether you’re good enough. Just do it. Be generous. Offer a gift to the world no one else can offer: yourself.